- CORE - Midline & Grip 4 sets: :30 sec Dead Bar Hang 20 Tall Plank Knee To Elbow (1,2,3,4 count) 15 Strict Hanging Knee [...]

- UPPER: PUSH/PULL - Bench & Row 5 sets of: 8 Barbell Close Grip Bench Press @ RPE 5-7 8 Barbell Pendlay Rows @ building [...]

- LEG DAY - Strength: Back Squats 5 sets: 10/8/6/4/2 Back Squats @ RPE 5-7 10 DB Glute Bridge on Bench + 10 sec hold [...]

- WORKOUT OF THE DAY - HYROX 05.18 "HYROX DOUBLE ACTION" For Time: 400m Run Together 300' Burpee Broad Jumps *split however 400m Run Together [...]

- WORKOUT OF THE DAY - "3 Sandbags, 2 Amigos, 1 Machine" For Time: 100 Cal Machine *split as needed 42 Box Jump Overs @ [...]

- UPPER: PUSH/PULL - Push Jerks & Strict Pulling 5 sets: 12/9/6/3/1 Barbell Push Jerks @ RPE 4-6 4-8 Strict Pull-ups *Rest 1:00 in between [...]

- LEG DAY - Lower: Deadlifts + Step-ups 5 sets: 12/9/6/3/1 Barbell Deadlifts @ RPE 4-6 12 DB Farmer Step-ups (6 per side) @ RPE [...]

- CORE - Midline & Grip 4 sets: 1:00 min Low Plank Hold 100’ DB Farmer Carry @ as heavy as possible :40 sec Dead [...]

- UPPER: PUSH/PULL - Bench & Row 5 sets of: 10 Barbell Close Grip Bench Press @ RPE 4-6 10 Barbell Pendlay Rows @ building [...]

- LEG DAY - Strength: Back Squats 5 sets: 12/9/6/3/1 Back Squats @ RPE 4-6 10 DB Glute Bridge on Bench after each set of [...]